Meals In This Prep
Hummus Toast & Veggies
Falafel & Tabbouleh
Roasted Veggie Couscous
Overnight Oats
Mediterranean Bowl
Falafel Wrap
Falafel Bowl
Mediterranean Veggie Stew
Tabbouleh & Hummus
5-Day Meal Plan
Day 1 — Monday
Breakfast: Hummus Toast & Veggies
Lunch: Falafel & Tabbouleh
Dinner: Roasted Veggie Couscous
Day 2 — Tuesday
Breakfast: Overnight Oats
Lunch: Mediterranean Bowl
Dinner: Falafel Wrap
Day 3 — Wednesday
Breakfast: Hummus Toast & Veggies
Lunch: Roasted Veggie Couscous
Dinner: Falafel & Tabbouleh
Day 4 — Thursday
Breakfast: Overnight Oats
Lunch: Falafel Bowl
Dinner: Mediterranean Veggie Stew
Day 5 — Friday
Breakfast: Hummus Toast & Veggies
Lunch: Tabbouleh & Hummus
Dinner: Roasted Veggie Couscous
Daily Nutrition (Approx.)
Calories
1750
Protein
55g
Carbs
250g
Fat
58g
Fiber
40g
Step-by-Step Instructions
- 1
Falafel: process 2 cans chickpeas with parsley, cumin, coriander, garlic. Form balls, bake 400°F 25 min.
- 2
Hummus: blend 2 cans chickpeas with tahini, lemon, garlic, olive oil until smooth.
- 3
Tabbouleh: finely chop parsley, dice tomatoes and cucumber, mix with lemon and olive oil.
- 4
Couscous: cook with boiling water and olive oil.
- 5
Roast veggies: dice eggplant, zucchini, peppers, toss with olive oil, roast 425°F 25 min.
- 6
Portion across containers for 5 days.
Storage Tips
- Falafel freeze perfectly
- Keep tabbouleh and couscous separate
- Hummus keeps 5 days
Ingredients
- 4 cans chickpeas
- 2 cups couscous
- 2 bunches parsley
- 4 tomatoes
- 3 cucumbers
- 1/2 cup tahini
- 6 lemons
- 1 cup olive oil
- 2 eggplants
- 3 zucchini
- 3 red bell peppers
- Cumin, coriander, garlic, salt
Equipment Needed
Food processor
Sheet pan
Pot
Meal prep containers
Shopping List
- Chickpeas 4 cans
- Couscous 2 cups
- Parsley 2 bunches
- Tomatoes 4
- Cucumber 3
- Tahini
- Lemon 6
- Olive oil 1 cup
- Eggplant 2
- Zucchini 3
- Red pepper 3
